“SCOURGE” WOD 7/24/24

WARM UP:
50 Single Unders
10 Bumper Jack’s 2″ + 4″
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility

WIN
LIFT:
Clean Complex
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
2 x 1 @ 85%
*Clean Pull, then lower into Hang Clean Position (3 Sec. Hold), then Hang Full Clean.
WOD:
“SCOURGE”
5 Rounds (20 Min. Cap)
20/15 Cal. Assault Bike
35 Double Unders
8 Power Cleans (185/125) (165/115)
8 H.R.P.U.

FIT
LIFT:
4 Sets
8e S.L. RDL
8 Banded Lat Pull Down
M.E. Reverse Bicep Curls
WOD:
5 Rounds
400 M. Run
80 Single Unders (40 Double Unders)
16 DB Alt. Hang Clean & Jerk (50/35)
8 H.R.P.U.

AT HOME
LIFT:
4 Sets
8e S.L. RDL
M.E. DB Tricep Extension
M.E. Reverse Bicep Curls
WOD:
5 Rounds
400 M. Run
80 Single Unders (40 Double Unders)
16 DB/KB Hang Clean & Jerk (50/35)
8 H.R.P.U.